Hornzog

Hey im new here, i signed up hoping to find some tips on building up some muscle.

Im about 6 ft 1 , weigh about 9.5 stone (60 kilograms) so im quite skinny with not really much build. I try lifting weights but not much seems to happen, I also don't seem to gain much weight no matter how much i eat. I suppose i have a six pack but thats due to the lack of fat around my stomach lol.

Any tips on building my muscles up / dieting techniques would be much appreciated. I'm hoping to look all around more built but especially pecs and arm muscles.

Thanks.

Gtiracer

Find yourself a routine and stick to it for three months and keep the dedication in mind and you will change, you could eat loads of **** and not put on weight possibly because you're not eating the right things? I know that was happening to me until i started overloading my diet full of porridge weetabix, chicken, protein shake etc, all the good stuff, cut as much crap out as you can and increase the protein.

You will notice a difference i promise if you do those things i said, the best routine would probably be a three day split or an all over routine each session to start you off. You will find loads of advice on previous posts regarding routines and what stages each person is at but is all down to personal preference at the end of the day.

general rule of thumb is that as long as you are lifting in the gym and spending no more than an hour and a half in there max and eating properly you WILL grow.

good luck buddy

The Rave

That is too much of an open question for me to answer is a single post. Basically you need to weight train around 3 times per week and increase your calories and eat 2g of protein per pound of bodyweight (for you about 265g per day).

You need to read the information on this site with regard to diet and training.

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ah24

Overkill! 2g per kilo of bodyweight maybe. But for an average natural wanting to put on muscle, although i go for 1.5g per body lb id say 1g should suffice! 2g is just un-needed and will be excreted as urea.

Delhi

And dont forget about giving it time...................this is a marathon not a sprint.

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justdiscovering

PHILOSOPHICAL AS ALWAYS BROTHER DEL:amen::love:

Nytol

Get a copy of the book BRAWN, it will be the best training money you ever spent.

It is exactly what you need at the moment.

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big

So you think he will grow well with a mere 130g of protein a day? I think my cat eats more than that ;) Can you point me in the direction of someone/anyone who has gotten to a decent lean size with only 130g of protein?

With regards to the original post, I agree with Nytol - BRAWN and Beyond Brawn are worth their weight in gold.

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ah24

Going by 1g of protein per body lb of weight, Layne Norton (Natural Pro...also studying for his PhD in protein and amino acid science) for one - last time i spoke to him he said he never goes above 1.5g daily, usually keeps it in the region of 1.2g but feels beginners can grow easily off 1g:


My mate suni who has been training around a year, gains slowed down so i altered his training program and diet...he barely sticks to the diet and hits around 1g per pound...and has put on 5lbs in last 4months which i dont think is too bad going? No pics of him though.

2g per body lb for a hard gainer, experienced trainer, competitor or someone on gear yes maybe. As i said in my original post the average joe who is natural and new to training will do fine on 1g daily. Debate all you like but its worked for me in the past and its worked for others.

Also, if say for me, around 158lbs if i gain off 1.2g per body lb thats 189.6g....but if i went for 2g per lb that would be 316g...

Quite a bit of waste! And un-needed stress on the kidneys - sorry im not very good at putting my points across - but i do my best lol

big

Well the original poster weighs 60kg at over 6ft and claims not to be able to gain weight no matter how much he eats. I'm not sure how you would personally define a hardgainer, but I would certainly consider putting him in that category.

On a side note, I bet Mr. Norton's 1.5g/lb (or even 1.2g/lb) is considerably more than 130g of protein a day

If you (and others) are gaining well and staying lean from 1g/lb, then more power to you. I would be surprised if it lasts indefinitely however.

Have you actually personally tried 2g/lb to see if it makes any difference?

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ah24

Where in any of my posts though did i say 130g?!
If your referring to the kilo thing i meant that as he might of mistaken lb's for kilo's as thats what like personal training companies etc go by.

About 4months into BBing i tried one of the big dudes diets (stupidly not looking into ratios for myself and that worked out at about 2.4g per body lb for me!

I didnt notice any extra gains, but my urine was a hell of a lot darker and i was drinking plenty of water.

I must admit though, i didnt read about him not putting on weight so i suppose he would be a 'hard gainer'!

At the end of the day mate, as you well know, pretty much all of this is just different theories and what works best for ourselves, there is not many right or wrong answers.

Iv had success and people who i have trained and Layne Norton have had success on minimal amounts of protein so thats what i go by. You however from what i can tell from your posts have had success on more protein - though im sure gear use has something to do with it - which will be interesting for when i eventually step up to the next level.

Jane Bond

when you have more than approxiamately 30g (maybe more for some of you nigger guys) of protein in one sitting or within around 2 hrs, the protein breaks down into amino's and acids as usual (amonia and CHO respectively) the extra CHO is stored in your bosy how it like to store enrgy best - fat! and the amonia is excreted through urea. So it is as much about timing as volume. on a slightly connected note, Does anyone here wake themself up and say 3 in the morning to take a protein shake???? I have a friend who does this and I'm not sure if its a bit wierd or not. I know that dieting can keep you awake so its worth it then,but actually waking yourself up?????

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ah24

Jane, i dont understand everything your saying there but get the jist of it...except, when you say the protein 'breaks down' into amino acids - isnt it already made of amino acids? Amino acids being the 'building blocks' of protein n all?

Secondly, i dont wake up for it, but if i wake at around 3-4ish to go to toilet - which i usually do - then i go downstairs and have a shake and back off to bed.

Jane Bond

yeah it is made of amino acids but your body cant use it in the form you eat it ie meat etc - it has to break ot back down into amono acids and then synthesize it the metabolism back into a structure that your body requires, then it sends it to the needed parts of your body. You don't end up with a bit of chicken in your bicep but the amino acids used to create tthe new cels for your bicep may have originally come from a piece of digested chicken. Thats where vits, mins and enzymes come in.

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Five-O

This guy needs to know that he needs 6-7 servings of protein per day alongside some quality carbs and fats, we can all argue til the cows come home about protein intake but its likely he'll see dramatic results just by consuming 6 portions straight off.

Many ppl who say they eat sh1tloads but can't gain anything are normally not schooled enough in diet.

I think he needs to stick around and keep reading and researching.

He's made the first big step by coming and finding a source of info.

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